🏃🏼‍♂️ Race Briefing for Engdahl for Western States 🏃‍♀️

1. 🏃🏼‍♂️- Runner info

Informations	Value
Name	Petter
First Name	Engdahl
Nationality	Sweden
Age	29
Index	925
Team	Adidas Terrex

Engdahl, here is your race briefing for Western States, we wish you a great performance for this race, best of luck!

Engdahl, Enduraw estimated your finish time at 14:33:49. With this time you would have finished in position 1 last year

Good luck for this race Petter, I'm sure the 100 miles format is for you

The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So 🏔 or 💨

2. 🏔- Race Analysis

Parameters	Value	Unit
Distance	161.3	km
Elevation Gain	5500.0	m
Elevation Loss	6330.0	m
Max altitude	2649.25	m
Min altitude	163.91	m
Avg altitude	1098.96	m
distance above 8%	24	km

On the red parts, the gradient is higher than 8%, Considering your walking/running economy threshold, it is better to walk

On the grey areas, the gradient is higher than 5% Considering your defined threshold, it is better to use the poles

Analysis of the main parts of the race

• There are no remarkable climbs here.

Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?

3. ⛈ - Weather conditions

(updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	24	°C
Min Temperature	6	°C
Average Temperature	14	°C
Wind speed (at departure)	21.9	km/h
Wind direction (at departure)	241	°
Risk of rain	Clouds	/

Here you have the map of the race. You can zoom in to explore and visualize the trace !

On this graph we can see when the wind will help you

Given our analysis :

• ☀️ the heat will cost you 0 seconds

4. 📈 - Pacing strategy

Your pacing plan is customized according to 7 points:

🥇 Your level (finish time)

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier)

🛠️ The technical nature of the race

🌬️ The wind (whether it's head-on or not)

🌡️ The temperature at each points along the route

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race, which depends on your index.

This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)

Aid Station	KM	Distance between	Time
Lyon Ridge	16.6	16.6	01:39:03
Red Star Ridge	25.4	8.8	02:27:58
Duncan Canyon	39.3	13.9	03:41:59
Robinson Flat	48.8	9.5	04:35:56
Miller's Defeat	55.4	6.6	05:12:33
Dusty Corners	61.2	5.8	05:43:17
Last Chance	69.7	8.5	06:25:21
Devil's Thumb	76.9	7.2	07:11:16
El Dorado Creek	85.1	8.2	08:02:57
Michigan Bluff	89.6	4.5	08:26:04
Foresthill	99.8	10.2	09:19:41
Dardanelles (Cal-1)	105.7	5.9	09:52:24
Peachstone (Cal-2)	113.8	8.1	10:34:56
Ford's Bar (Cal-3)	117.5	3.7	10:56:14
Rucky Chucky	125.5	8.0	11:41:06
Green Gate	128.5	3.0	11:57:23
Auburn Lake Trails	137.1	8.6	12:46:49
Quarry Rd	146.0	8.9	13:36:31
Pointed Rocks	151.7	5.7	14:02:53
finish	157	5.3	14:33:49

🔜 With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!

5. ⏱ - Pacing plan

🎯 Here is your pacing plan km by km for the Western States

Click here to download the file directly onto your Garmin for a real time pace management (available soon)

• Pacing plan 👇👇

  Km	D+	D-	Pace	Total_time
  1	81	0	00:07:08	00:07:08
  2	61	1	00:06:32	00:13:40
  3	69	0	00:06:48	00:20:28
  4	92	0	00:07:26	00:27:55
  5	54	1	00:06:24	00:34:19
  6	77	20	00:06:25	00:40:44
  7	5	54	00:05:02	00:45:47
  8	19	51	00:05:06	00:50:53
  9	27	70	00:05:03	00:55:56
  10	13	66	00:05:02	01:00:59
  11	41	47	00:05:18	01:06:18
  12	15	17	00:05:22	01:11:40
  13	3	53	00:05:02	01:16:43
  14	0	61	00:05:02	01:21:45
  15	9	13	00:05:21	01:27:06
  16	27	10	00:05:37	01:32:44
  17	64	10	00:06:18	01:39:03
  18	2	28	00:05:06	01:44:09
  19	37	13	00:05:45	01:49:55
  20	24	47	00:05:09	01:55:05
  21	11	49	00:05:05	02:00:10
  22	51	4	00:06:18	02:06:28
  23	35	3	00:05:55	02:12:24
  24	12	30	00:05:12	02:17:37
  25	31	43	00:05:15	02:22:52
  26	6	45	00:05:05	02:27:58
  27	25	34	00:05:16	02:33:15
  28	19	22	00:05:21	02:38:37
  29	18	16	00:05:25	02:44:02
  30	9	40	00:05:07	02:49:10
  31	38	20	00:05:40	02:54:50
  32	17	21	00:05:21	03:00:11
  33	11	19	00:05:17	03:05:29
  34	2	71	00:05:03	03:10:32
  35	4	42	00:05:05	03:15:37
  36	1	70	00:05:03	03:20:40
  37	25	32	00:05:18	03:25:59
  38	37	5	00:05:54	03:31:54
  39	16	74	00:05:03	03:36:57
  40	7	46	00:05:02	03:41:59
  41	65	2	00:06:37	03:48:37
  42	56	21	00:05:57	03:54:35
  43	51	19	00:05:55	04:00:30
  44	94	3	00:07:31	04:08:01
  45	32	29	00:05:25	04:13:26
  46	34	17	00:05:38	04:19:05
  47	67	10	00:06:29	04:25:34
  48	22	31	00:05:17	04:30:52
  49	1	45	00:05:03	04:35:56
  50	3	51	00:05:02	04:40:58
  51	8	20	00:05:16	04:46:14
  52	12	23	00:05:16	04:51:31
  53	5	28	00:05:10	04:56:42
  54	1	44	00:05:02	05:01:45
  55	23	18	00:05:27	05:07:13
  56	14	19	00:05:20	05:12:33
  57	23	34	00:05:16	05:17:50
  58	7	49	00:05:03	05:22:53
  59	8	56	00:05:02	05:27:56
  60	4	47	00:05:03	05:32:59
  61	24	42	00:05:12	05:38:12
  62	43	80	00:05:04	05:43:17
  63	57	73	00:05:13	05:48:30
  64	59	46	00:05:34	05:54:05
  65	27	38	00:05:16	05:59:22
  66	19	31	00:05:15	06:04:37
  67	29	27	00:05:25	06:10:02
  68	16	37	00:05:11	06:15:14
  69	5	41	00:05:05	06:20:19
  70	10	59	00:05:02	06:25:21
  71	28	149	00:05:29	06:30:51
  72	30	162	00:05:40	06:36:31
  73	190	25	00:10:30	06:47:01
  74	113	15	00:07:37	06:54:39
  75	80	23	00:06:27	07:01:07
  76	14	47	00:05:06	07:06:13
  77	3	67	00:05:02	07:11:16
  78	9	69	00:05:02	07:16:18
  79	11	93	00:05:06	07:21:24
  80	20	72	00:05:02	07:26:26
  81	31	66	00:05:05	07:31:31
  82	19	96	00:05:04	07:36:36
  83	51	96	00:05:03	07:41:40
  84	112	8	00:07:52	07:49:32
  85	87	14	00:06:52	07:56:25
  86	71	12	00:06:32	08:02:57
  87	57	14	00:06:07	08:09:05
  88	20	19	00:05:24	08:14:30
  89	24	36	00:05:15	08:19:45
  90	59	8	00:06:18	08:26:04
  91	8	40	00:05:07	08:31:12
  92	7	80	00:05:05	08:36:17
  93	26	87	00:05:02	08:41:19
  94	66	12	00:06:24	08:47:43
  95	59	8	00:06:14	08:53:58
  96	16	19	00:05:21	08:59:19
  97	1	23	00:05:11	09:04:31
  98	6	57	00:05:02	09:09:33
  99	2	63	00:05:02	09:14:35
  100	15	97	00:05:06	09:19:41
  101	33	76	00:05:03	09:24:45
  102	49	58	00:05:17	09:30:02
  103	79	26	00:06:20	09:36:22
  104	36	71	00:05:06	09:41:29
  105	45	51	00:05:18	09:46:47
  106	31	15	00:05:37	09:52:24
  107	59	40	00:05:41	09:58:06
  108	51	36	00:05:37	10:03:43
  109	23	98	00:05:04	10:08:47
  110	34	81	00:05:02	10:13:50
  111	22	72	00:05:02	10:18:53
  112	29	66	00:05:04	10:23:58
  113	33	51	00:05:12	10:29:10
  114	75	50	00:05:45	10:34:56
  115	58	43	00:05:36	10:40:32
  116	20	61	00:05:03	10:45:36
  117	21	37	00:05:13	10:50:49
  118	33	31	00:05:25	10:56:14
  119	40	27	00:05:34	11:01:49
  120	37	32	00:05:27	11:07:16
  121	25	50	00:05:08	11:12:25
  122	57	36	00:05:42	11:18:07
  123	62	13	00:06:15	11:24:23
  124	54	12	00:06:08	11:30:31
  125	50	66	00:05:13	11:35:45
  126	42	45	00:05:21	11:41:06
  127	39	44	00:05:20	11:46:26
  128	60	44	00:05:37	11:52:04
  129	41	47	00:05:19	11:57:23
  130	69	22	00:06:13	12:03:36
  131	46	33	00:05:35	12:09:12
  132	48	51	00:05:21	12:14:34
  133	29	42	00:05:14	12:19:48
  134	31	38	00:05:18	12:25:07
  135	42	56	00:05:14	12:30:21
  136	47	50	00:05:21	12:35:43
  137	39	27	00:05:33	12:41:16
  138	41	30	00:05:32	12:46:49
  139	30	47	00:05:12	12:52:01
  140	25	44	00:05:12	12:57:13
  141	43	66	00:05:09	13:02:23
  142	22	87	00:05:02	13:07:25
  143	57	63	00:05:19	13:12:45
  144	47	41	00:05:27	13:18:13
  145	58	15	00:06:08	13:24:21
  146	66	9	00:06:29	13:30:50
  147	45	25	00:05:41	13:36:31
  148	50	12	00:06:03	13:42:35
  149	10	38	00:05:07	13:47:42
  150	8	53	00:05:03	13:52:46
  151	15	63	00:05:02	13:57:48
  152	19	56	00:05:04	14:02:53
  153	31	41	00:05:16	14:08:10
  154	41	25	00:05:37	14:13:48
  155	59	18	00:06:05	14:19:53
  156	82	11	00:06:49	14:26:42
  157	28	16	00:05:33	14:32:16
  158	6	35	00:01:33	14:33:49

TOTAL RUNNING TIME : 14:33:49

6. 🥤🍟 - Feeding - Hydration

Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the Western States.

At each aid station, this is the amount of nutrition you should have eaten and drunk.

We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 80 grams per hour based on your gender, height, age, and weight.

TOTAL CARB INGESTION : 1163.04 (g)

TOTAL LIQUID INGESTION : 8723 (mL)

Aid Station	KM	Gel100 (25g CHO)	500mL Water	500mL (80g CHO)
Lyon Ridge	16.6	4	1	1
Red Star Ridge	25.4	2	1	0
Duncan Canyon	39.3	4	1	0
Robinson Flat	48.8	2	1	1
Miller's Defeat	55.4	1	0	0
Dusty Corners	61.2	2	1	0
Last Chance	69.7	2	1	0
Devil's Thumb	76.9	3	1	0
El Dorado Creek	85.1	3	1	0
Michigan Bluff	89.6	1	0	0
Foresthill	99.8	3	1	0
Dardanelles (Cal-1)	105.7	1	1	0
Peachstone (Cal-2)	113.8	3	1	0
Ford's Bar (Cal-3)	117.5	1	0	0
Rucky Chucky	125.5	2	1	0
Green Gate	128.5	1	0	0
Auburn Lake Trails	137.1	3	1	0
Quarry Rd	146.0	2	1	0
Pointed Rocks	151.7	2	1	0
finish	157	1	0	0

📈 For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram 🤏

We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.

👑 Elite feature - Contact us if interested

7. ⚔️ - Competitor analysis

• Help with strategy based on competitor profiles

• Putting you in touch to create pacing groups

👑 Elite feature - Contact us if interested

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.